Tuesday capacity training session with periodic spikes to increase lactate followed by swim down phases to reduce lactate to steady state levels between 1 and 2 mmol/L.
Workout AM – Capacity Training Session
7 x 100m @ 1:25 75fr25bk with fins
5 x 100m continuous SKIPS removing fins for pull and last 100m of swim
5 x 50m @ 2:30 Race quality swims with high stroke rate equal to last 50m of 100m race. Main stroke.
> Below set is done continuous with no extra breaks between swims.
3 x 400m @ 6:00
1x 75m build swim spec + 50m neg split spec, last 25m race! + 3 x 50m Dec 1-3 freestyle. Number 2 = pb +5sec, number 3 = Pb + 3sec.
4 x 250m Number 1 = swim! Number 2-4 = pull
5 x 25m @ :30 Dec 1-5 + 1 x 50m negative split + 3 x 50m Dec 1-3 free with over kick!
The over kick here will help to increase lactate.
6 x 200m Spec/free swim negative split the spec focussing on increased stroke rate!
Breaststroke to count kicks and maintain best average kick count with best average time.
1 x 250m @ 5:00 fast free kick
3 x 100m @ 2:00 fast spec kick
6 x 50m @ 1:00 fast choice kick
Workout Total: 6300
Spec = Speciality stroke or Main stroke
With the main set I generally aim that the set lasts between 55min to 1hr05.